Joe V's Workout

[Jocableguy]

I am new to posting to the forum, but I have been reading them for the past month. There are many people here who know what they are talking about. Hopefully i am posting this in the right spot.
Every workout i have i stretch to help with my flexibility usually only fifteen minutes. Also every workout day i try to do some crunches
Monday-Chest, Shoulders, Sit ups
Chest
Flat barbell bench 135-10x, 225-10x 285-5x, 295-5x, 305-5x, 315-4x (fifth with a spot)Regular (push-up width) I then did a wide frip 255,265,275-5x
Flat Dumbbell- 100- 12, 10, 12 ( i think i took a longer break before the last set)
Incline Barbell 205-6x 215, 225, 5x 235 4x (i didn't even bother going for a fifth)
Flat barbell flies- 50-5x
Cable crossovers and flies (i intertwine them together one right after the other) Setting 10-16x eight of each form 11-12x, 12-10x (prob is x10 lbs but i am never sure with machines)
Decline flies (my favorite chest workout i feel an incredible stretch doing this at the end of my workout) 30-6x, 35-6x, 35-4x
Sholders
I do a clean and then i press the wieght from that standing position. I call them clean presses because I do not put the weight down till the set is done (there is probably a name for these so just let me know- also someone had a link on here with animations of how to do a proper clean and it helped me out with my form a ton). 135-8x, 135-8x, 175-5x, 195-5x, 205-5x.
Military Dumbbell press- 80-6x, 85-6x, 90 two sets 5x, 100-3x (I did them the week before and just wanted to see if it was just a good day. Monday turned out to be a very cool workout day.)
Tuesday- I say this is an off day because I don't go to the gym regulary. I just go in my basement and do 300 crunches in 50, 75, 75, 100 sets. I do a little legs too. I do leg extentions and leg curls (the one where you lay on your stomache and it is for glutes (though my calves burn when I do them in my basement). For the legs I do four or five sets quicky with little weight.
Behind the back pulldowns (I like these to finish up especially because i will never put a barbell behind my neck)
I also do rotator cuffs after my shoulders. I don't know their names so I won't make any up.
Wensday- Back and Biceps
Debt lifts (correct me if I spell them wrong) As much as I hate doing these bad boys they are the most important excerise in my workout. Anytime I increase the weight when I debt lift my whole body gets stronger. Only down fall they are harder than hell and form is key. 135-8x, 225-6x, 315-5x, 335-5x, 350-5x (yes I do use the 2 and a half plates I love em and nobody can take them away from me). 375 tried to go up in weight this set but I had troubles holding on and lost my grip at 3x. I tried going for the last to resetting my grip but only got it once and lost my grip again.
I hold the bar for these rows with my knuckles facing the ground. I feel a burn in my lower back doing it that way.
Barbell rows- 195-5, 225-5, 225-5
I then move my hands out a bit close my stance a bit with a little more straightening of my knees and my back not so arched anymore and grab the bar knuckles up. I then flex my shoulder blades when i touch my chest as hard as possible. 135-5, 135-5, 155- 5
Wide grip pull downs- settings 12,13,14 with a 5 pound weight on it ( I was an idiot and didn't pay attention to it until the last set and wondered why it was so hard to do) each set 5 reps.
Triangle Pull downs 14, 15, 15, 5x
Biceps
Wamed up doing resistance preacher curls don't even know what was on there. My bies were pretty warmed up because of the back workout.
Standing barbell curls- 135-5x (realized I had no shot at doing it for two more sets this week so I lowered the weight). 95-8x, 105-6x, 115-5x Then I did a 21 set with tens on (65lbs).
Standing Dumbbell curls (allternating reps) 40-6x, 45-6x (same hand each rep) 50-5x for two sets
Ez-Bar standing curls 115-6x, 115-5x, 115-5x (the last rep I was ready to cry, but I atleast got it up without a spot).
Preacher curl dumbbell (same arm reps) 35-5x, 35-5x, 35-4 ( i gave up on the last one on each arm and spotted myself)
Dumbbell Hammer Curls (when you take a dumbell and curl it bringing it close to your body. I believe this is the name of it). 40 two sets of 5 i quit after the second set my arms were dead.

Every Wensday my forearms lock and so do my biceps. It is an excusiating pain until I unlock my arm from the position they are in. Does anyone know why that happens? I will post this in one of the forums. Hopefully I do not get in trouble for saying it twice.

Thursday- off I try to do some crunches here too
Friday
Chest and triceps
I do almost same workout for chest doing more reps and sets or increasing the weight and lowering the sets and reps. This is a day I mostly do for how my chest feels. I like changing things up and my include and incline dumbbell press instead of flat. I change up the little things. I also like to do an incline and flat resistance press and fly combo workout on this day. I basically rep out as many reps on incline then flat for three sets each of the press fly combo. (I push my hands up like i were doing dumbells for the presses staight into resistance flies)
Last Friday's workout
Chest
Barbell flat bench- 225-10x, 255-8x, 275-6, 295-5, 345-1x (I don't know why i did that last set)
Barbell Incline- 205-6x, 225 two sets of 5
dumbell bench 100-8x for three sets
dumbell flies 50-5x for three sets
then the resistance machine i did standing crossovers into flies three sets then to incline press and flies three sets. I was to tired to do the flat press and flies.
Triceps
Close grip bench 195-5x, 225-5x, 235-5x, 245-(four or five times i can't remember)
Rope pulldowns (where you take the rope and twist flexing your tries) settings 7,8,8 six times
one arm pull downs settings 6,6,7 ten times (5x knuckles up then 5x knuckles down)
One arm tricep overhead extention- 30-6x, 35 two sets of six
Fench press (EZ Bar) with close grip ez-bar press after each set 115-14x (french 6x press 8x), 125-13x (french 5x press 8x), 135- 13x (french 5x press 8x and I struggled on the fifth rep of the french) 145- 11x (french 3x, press 8x I think i almost crapped myself doing the last rep of the french press)
Saturday The hated leg day
Squats 135 two sets of 8, 275-5, 295-5, 315-5 (my legs are weak I just started to do them again)
Front squat 135-5x, 145-5x, 155-5x
Smith Squat 225 three sets of 6
Leg extentions and reverse leg extentions i did a couple sets but rushed through them so I could get to my American Political System class (very cool because there are only three guys including me in it and thrity girls).
Neck
Shrugs 255-5x, 265-5x, 275-5x, 285-5x
I also use my hand as resistance stretching my neck.

I tried posting this last night but my computer freaked out. I worked out my legs today instead of chest and tries because my forearms and biceps are sore as hell.

[Jimineye]

There are several things I noticed on your routine that I would change.

The first being your're doing flat bb presses, and flat db presses. You should pick one or the other, since your not getting any real benefit of doing both in the same session. Also I would move your incline bb presses to the beginning of chest routine, followed by flat db press. Another thing with your chest routine is that have two variations of flies and then cable crossovers. I would just do pick either the incline or decline flyes. A lot of people on this board don't like flyes, but I have been getting good results with them.

I would give shoulders their own day, since you will need to do much more than just overheard presses to get the cannonball delts. You should choose if you want to do standing bb press, or seating db press, they both use the same muscles so there is no need to do both. You will want to throw in an exercise for your side delts.

On your off day there is no need to do 300 crunches. If crunches are too easy to you do them weighted with a 45 on your chest, and do 20 reps or less of slow crunches.

You nearly got it right by they are called Deadlifts. ;)

Your're doing way too many bicep exercises. If your training them on back day, I would just do ez-bar curl, and hammer curl. If you give biceps their own day then only do 9 sets worth.

If your training Chest hard enough on Monday, I wouldn't recommend training chest on Friday. I think it would be in your best interest if you only did cgbp, dips, and another tricep excercise of your choice.

And finally for you legs, I would remove the smith machine squat.

[Jocableguy]

I find that doing both db and bb i hit the main chest muscles hard with the bb and thr stablizing muscles even harded with the db after the bb.
Why the switch to incline first?
the flies i do because there is no machine i can do at the school gym. I love my decline flies though feel good.
I like doing shoulders on the same day because chest works the shoulders and I basically finish them off till I can't lift them anymore.
LOL the crunches are tough as hell. I am basically a fat guy who lifts(6'0, 300lbs). I do get running in, but I just started doing crunches recently. I am loosing weight so I don't want to increase my reps, especially because I want to wrestle again. That is why I do the Smith squat. I need to increase my leg strenght dramatically. I had gotten hurt two years ago and basically eliminated squats from my workout (I didn't want to rest the bar on my neck). So now I go all out on the legs. The smith helps me with my calves and hammies more than anything else because I do the smith like captain's chairs than anything else.
I guess I could be doing too many, but bi's are my shortest workout. I get them done in 30 min in time for class.
The workout I do is one I modified from this workout that focused on chest. It was supposed to increase your bench 50lbs (which for cycles during high school did with my modified program for a more balanced strenght for wrestling). I can't remember the guys name or the specifics of the workout (almost three years since I left). All I remember is that he was supposedly only like 5'6 and able to bench 900+

[Jocableguy]

Today I did chest, shoulders and triceps. I did this because I am an ass and skipped saturday's workout. I should of done a quick chest workout and focused on triceps, but no I didn't. So this is what I did today:
Chest: Maxed out first Flat BB - I did 365-1, 375-1. 385-1 then did 315-3 (fourth with spot), 295-4 (fifth with spot), 265-5
Incline BB 195-5, 225-5, 235-5
Flat Dumbbell 100-8, 100-8, 100-8
Flat Flies 3 sets 5-50lbs
Cable Crossovers and flies 3 sets setting 10
Shoulders: 185-5, 195-5, couldnt get 205 cleaned so I did 185-5
Seated Dumbbell press: 90-5, 95-5, 95-3 (Failed to get five so I went lighter and did 80-6)
Arnold Press: 60-5, 60-5, 60-5
Tries: Close grip bench: 205-5, 225-5, 225-5
French Press combined with close grip presses (Ez-bar divide reps in two for each excersise): 115-10, 125-10, 135-french 3 press 5, 115- 10
One arm overhead extentions 30 two sets 5, 35-5
Rope Pull Down then single arm pulldowns 3 sets 10 reps total of setting 6 on both.

[Jocableguy]

Tuesday I was sore as hell from monday's workout so I decided to do Abs. I did leg raises 3 sets of 10 and decline leg raises with 3 sets of 8 with a 10 lb dumbbell squeezed between my feet. Then after 10 minutes of the guys making fun of my fat ass I decided to take their advice and did 20 minutes of the stationary bike. All I got to say about that was Fat People Don't Do Cardio, but I want to look before I got hurt wrestling so I gotta do it.

Wensday Damn My Chest, Tries and Shoulders are still sore with the addition of my Stomach now ( I would say abs but those things are for the skinnier people. I have abs when I draw them in when I am bored at work and nobody is around with my abizer 2000). So i decided to do nothing today but work and go to school (AND Damn all the girls in my classes were so hot today especially this hot asian i sit next to in buisness finance. So tempting to whip out my $5 for some loving even though it would be a short time)
Basically two days of rest I think is good for me, and my diet is still going strong. Especially because I am still pissing like a race horse.

[Jocableguy]

Because I skipped back and biceps on wensday I did them Thursday at home-
Back:
Deadlifts- 261-4 sets-10x (All the weight I have in my baskement that fits on the bar)
Rows- 165-6x, 175-6x, 185-6x, 195-6x, 205-6x
Biceps:
Barbbell Curl standing- 115-6x, 125-5x, 135-5x, 125-5, 115-5
Dumbbell curl 55 three sets of 5x
Isolated curls 45 three sets of 5x
Hammer curls 45 three sets of 5x

Friday (gym)
Chest flat barbell- 275-5, 285-5, 295-5, 305-5
Incline Barbell- 205-5, 215-5, 225-5, 235-5, 245-5, 255-4 (a personal record even though my workout was shot after doing so many incline presses)
Dumbbell press flat 100 three sets 6
flies and crossovers 3 sets setting 8 ten times
Triceps:
Close grip: 205 three sets of 5 and 135-10x
One handed tricep extention 30 2 sets of 10
rope pull down setting 8 and single hand pull downs setting 6 i did 3 sets 16 (8 each)
Rope extentions three sets of 12

I also played three hours of raquetball and was completely drenched after everything. I am one sweaty mofo.

[Jocableguy]

Legs at home
Front squats- 135 three sets of 8
dumbbell squats 95s three sets 8
leg extentions 125lbs-three sets 15
leg curls 100lbs three sets 10

[Wanker527]

nice workouts joe. you seem to be putting out a lot of effort. keep it up man!

[scott_donald]

good legs workout...

could not read the rest... never seen so much text in my life... hehe....

[Jocableguy]

Thanks guys, I have made a dedication to working out my legs no matter what. Currently I have almost a set routine of sets, but I change it up most of the time I am in the gym. The problem is currently I am having like an increase in my strength, but I am dieting now and need to loose weight. (I gained the streng0th when I hit up my diet) I figure my best bet would be to wait till I level off- (platue- can't remember how to spell it)- before I change my workout around for reps. Should I say hell with it and just focus on losing weight.

Sunday- Said screw the cardio and just watch in anticipation as A-Rod is comming home. I will be there opening day.

[Jocableguy]

Chest- BB Flat- 275-285-300- 5x
BB Incline- 225-235-245-5x 265-3x
BB Decline- 275-3sets-5x 225-8x
Crossover & flies- 8-9-10-11-8 10x (5xsplit)

Shoulders- BB Military- 205-215-5x 245-3x 185-155-5
Db Military- 90-95-5x 100-3x (guy made me laugh doing it i took 15 seconds to regroup myself and did it 3x again)
Arnold Press- 60-3sets-5x
Db side raises 20-6x-25-2sets 6x

Neck
Shrugs 205-8 275-285-295-305-5x
The workout where you take the ez-curl bar and bring it to your upper chest foget the name 115-3sets-5x

I thnk I am forgetting to put something down, but I have to head to work in a little bit.

[noname]

Great workout. Those are some impressive numbers.

[Jocableguy]

Thanks bro, but numbers don't matter unless they can really impress someone. Basically I can do only 90lbs more that my bodyweight (haven't weighed myself in awhile may be off). So pound for pound I figure almost everyone in here is stronger than me.

I added a good two mile walk after work today to get out of the house. I was over my friends house for the weekend and they are a family of bakers. I don't take the money they give me for helping them out with things so they pay me in the most unbeliveable meals in the world (like fresh rolled stuff shells and crazy chicken and samon dishes so fukin good) So much for this weekend, and figured no problem i can deal with it. They gave me hugh tray of cookies to take home with me of course, and now after so long they are not gone. These things are so damned tasty so I decided to go take a walk and post on here to resist. It sucks ass my homework has to be so boring otherwise I don' t think the damned cookies would have such a grasp on my love handles.

[Jocableguy]

as always I stretch fifteen min and the warmup the body part i intend to lift Deadlifts-315-335-345-360- 5x
BB Rows- 225-3 sets- 5x
Pulldowns settings 11.5-12.5-13.5 (i didnt bother taking that extra weight people leave in the machine) 5x
Trianle Pulldowns 12.5-13.5-14.5- 5x
Close grip Pulldowns (knucles pointed away from me- I get a feelinf like I am doing chinups from this) 11.5-12.5-12.5 5x
(I think next week I will add triagle rows into my workout)

Biceps
BB curls- 115-125-135-145-150-5x 1 set 21s with 75 ( I think i will go for 115 for a 21
DB curls 50-50-55 6x
ez-bar curls-115-3sets- 5x
Isolated DB 35- 35-40 5x
Hammer curls 35- 3sets- 5x
isolated hammer 35- 2 sets- 5x

I had a very good workout today. Still getting stronger, but need to workout abs atleast twice a week in the gym. I need to use wieghts for the abs to help cut the gut. Tomorrow-thursday- I will do legs and try and do abs- then some raquetball.

[Heisman]

You are doing a lot of sets for your biceps. Has that many sets always worked for you?

[scott_donald]

Originally posted by Heisman
You are doing a lot of sets for your biceps. Has that many sets always worked for you?

my arms would fall off with that,,,

[Jocableguy]

I do my biceps till they basically fall off now. When I first started off working out eight years ago I mostly did free weights. High school came around with wrestling then I truly knew how to workout. Then my first year in college wretling I fused my c1-c2 and compressed the vertebrae down my back. It was in this time period I got the workout I do now. You hit all the body parts as hard as you can with the free weights because you need all the support muscles you have. The lightest I weighed was 183 (Don't remember the fat% but at weighins I was 208 16% and lowest I could go was 171), and strong as hell. After I got hurt I worked out on and off increasing sets and using machines more, but they did jack shat for me. I gained over 100lbs (I have more marks than a road map of the us), and the I decided screw it and started working out again to get in shape to wrestle again. The difference in workout lately has been extrodinary. The current workout I have besically suits my life style the best right now, but I need to drop the pounds severely. My logic right now is that I have increase my cardio basically to every day after I workout and even my off days. (racquetball and basketball). So summed up my workout is lifting hard with little or no machines now, and chasing after a ball of some sort.


Friday- I skipped the gym and played basketball for an hour then racquet ball for an hour. I went to class then went back and played racquetball for another half hour.- I also went to Modells and got myself a new raquet and 100lbs for my basement tonight. (2 50lb weights) so i am happy.

[Heisman]

Your diet is the most important thing for losing weight. How strict is your diet?

[Jocableguy]

My diet has been very strict. I had taken it slow cutting things out so it is easier now than when I cut everything out at once. I try to eat small meals six times a day mostly in due to the time I can eat. I have a protein shake once a day, protein bars twice with skim milk, lunch- some sort of chicken or turkey, and dinner some sort of pasta, chicken, rice and beans, meat and veggies.

[Jocableguy]

I have been busy as hell last week. I will get more into that when I finish working out tonight. Last Thurs and friday I just played racquet ball for three hours each day.
Abreciated
Monday chest and tries- bench 2 sets 5 1 set 1- 1 set negative
incline 5 sets 5
dumbells flat 3 sets 10
dbfliest 3 sets 10
rows and crossovers 3 sets 12

tries- close grip 4 sets 5
1 hand extentions 3 sets 6
french press 3 sets 5 1 set 4 with all including ezbar press 5x
rope pull downs 3 sets 5
single arm pull down 3 sets 5
racquet ball 1 hour

tuesday racquetball 3 hours
wensday back deadlifts 315- 5 365-6 405 failed to get dropped to 315-6
bb rows 5 sets 5
pullldowns 3 sets 5
cant remember what else i did
biceps almost same as last week but with some increases

thurday so far i just played racquet ball for 2 hours stupid of me to do because i need to do legs and shoulders tonight after school. I will post workout later. Also today I was running alot more during the games and I felt myself getting competative again so that is a moral boost for the day especially for the cheating in the diet past couple of days with the parties I have attended.

[Jocableguy]

I just did sholders tonight. Military I did 80 lbs for as many sets as I could with 5 reps. Then arnold presses with 65 and then down to 50lbs for as many sets as I could do them.

[Heisman]

If you want true criticism, you have to post the sets, reps, and weight. Also, don't max out on deadlifts very often.

[Jocableguy]

I don't max deadlifts really that day was more of a feel day. Sorry about the short posts, but I was in a hurry.

Friday
Played raquetball during my first break in classes like a fool again, but the running has been good for me.
Chest
Flat BB- 295-300-300-5x 345 1x and a negative
Incline BB 225-225-235-245-255-5x
Cable Crossovers and flies 11-12-13 settings 12x

LEGS- I had the best damned feeling after doing legs yesterday

Squats (I the weight was all feel because I hadn't really worked out my legs with real squats in awhile)
225-275-295-315-335-345-5x
Front squats 135-135-145-155-5x

I never realized how much I missed doing squats. Squats have been promoted from a minor hated workout to a favorite just behind my beloved deadlifts.

[Heisman]

Nice workout. The squats look really good for not doing them for a while.

If you want to play raquetball, go right ahead. There is no reason for you to sacrifice other things you love to do just to have great workouts. Working out is a hobby, not the be all and end all of life.

[Jocableguy]

Yeah thats true man, but working out has basically become a passion ya know. Like if I miss a couple of days I feel like crap. Raquetball is something I do for the fun of it so I can drop some poundage. I want to get back into wrestling again, working out will most likely be shoved off to the side when I start that up, but as of right now I am in what my friends call the "Big Boy" wieght class. lol and the only chance I would have against them is if I managed to shoot them with an elephant tranquilizer. Well anyway I can't stand it when I play before working out because I just exhust myself before hand, and also I hear aerobic exercise can cause some problems if you do it before you workout, no need to hurt myself doing something stupid.

[Heisman]

I understand about the lifting becoming a passion. I don't think aerobic exercise is bad before you workout.

[Jimineye]

Originally posted by Jocableguy
Yeah thats true man, but working out has basically become a passion ya know. Like if I miss a couple of days I feel like crap. Raquetball is something I do for the fun of it so I can drop some poundage. I want to get back into wrestling again, working out will most likely be shoved off to the side when I start that up, but as of right now I am in what my friends call the "Big Boy" wieght class. lol and the only chance I would have against them is if I managed to shoot them with an elephant tranquilizer. Well anyway I can't stand it when I play before working out because I just exhust myself before hand, and also I hear aerobic exercise can cause some problems if you do it before you workout, no need to hurt myself doing something stupid.

I'm the same way when I miss a workout. I always feel like I'm weaker.

I haven't heard anything about aerobic exercise being bad for you. But I don't know if I would do something that requires a lot of energy before back or leg days. Since you will need a lot of energy to go heavy on those days.

[Jocableguy]

Thanks you jimineye and heisman.

Monday Chest
Flat BB 285-295-305 It felt like my right elbow was slipping inward so I dropped down to 225 and made my grip extremely wide. I then did a 2 sets of 10 and someone then asked how many could I do. So I tried it out a couple times and I got 17-13-11 The 17x was sick so happy I could do it that many times. Next week or after I want to go for 25x at the start of my workout.
Incline BB- 225-235-240-5x
Flat Db-100-3sets8x
Decline Flies 55-50-50-5x After the flies I did as many presses as possible.
Cable Crossovers and flies- setting 8-3 sets 12 reps.

Shoulders
1 Clean then Presses BB- 185 3sets5x
Presses 1/2 front 1/2 back BB- 135-4 sets-6x (Nothing available at the gym so I did these and did them carefully)
Bar raises- 3 sets of holding the bar (45lbs) as long and as many times as I could in front of me.
DB lat raises- 3 sets 20- 5x
Still couldn't do Db presses so I did sitting smith presses- 155- 175- 195- 205- 5x

Said screw the DB presses

Shrugs 265-285-295-5x
Can't remember the name of the workout, but it is where you bring the bar to your neck lifting it straight up and your arms and head kinda make a M. I shall call them shoulder curls because I am lazy and don't feel like finding out their real name. Also I am tired of getting the real weight #s because I did the smith machine. (Damned 30lb difference) I have 35s-45s-45s+10s-45s+25s- 5x

Overall a good day and I am very happy with myself. hehe

Also I played 2 matches of racquetball which I lost because I was dead and swang the racquet like garbage.

[scott_donald]

thats an awful lot for chest there... why so much... how many sets in total was it...

[Heisman]

Originally posted by Jocableguy
Can't remember the name of the workout, but it is where you bring the bar to your neck lifting it straight up and your arms and head kinda make a M. I shall call them shoulder curls because I am lazy and don't feel like finding out their real name.

Upright rows? You should avoid them and any presses behind the neck. How long did it take you to do all of that?

[Jocableguy]

It isn't upright rows (i think could be), and I usually try to avoid the behind the neck presses too. This week I figured what the hell, and honestly I only went half way down like. I felt a good stretch and that was all I wanted when I did it behind my head.

I dont't know how many sets I did, but I think you prob misread what I put. Basically it is an abreviated workout I can read sorry. Like the flat incline and dumbbells are just those, while the decline flies I do the flies and during the same set I do the presses. Same goes with the crossovers. So it really didn't take that long in total I would say hour and a half to hours and only that long because I have a habit of talking to all the girls in the gym between sets.

I do so many sets right now because I basically have had like a quasi routine and my body for what ever workout has not had a chance to adapt. I guess it is just different for me (especially being this sore all the damned time, I have been freakin sore since a week before I started posting on here I feel it has done wonders for my strength though. Wrestling again could be in the horizon hehe.)


Just played some more raquetball today. Some more compliments of me looking thinner from some female friends of mine too, but that fuking scale doesn't want to give me the same compliments lol.

[Heisman]

Originally posted by Jocableguy
Just played some more raquetball today. Some more compliments of me looking thinner from some female friends of mine too, but that fuking scale doesn't want to give me the same compliments lol.

Looks are more important then what you weigh (unless you are way underweight or way overweight). You seem to talk to girls a lot. Good job. :D

However, you should try to focus on your workouts more than the girls.

[Jocableguy]

Today I had a very nice workout. Felt real good after doing it.

Deadlift- 315-335-355-5x 375-4x (Lost my grip on it and said good enough for it)
BB Rows-225-235-235-6x
Pulldowns-settings 10-12-14-6x
Triangle Pulldowns-14-16-18-19-5x

BB curls- 135-3sets5x- 2 sets of 21s 65 and bar
DB curls-50-3sets-5x
Hammer curls- 35-3sets5x
Isolated DB-40-3sets5x
isolated hammer-25-3sets5x
ez-bar curls-115-3sets5x

Decline leg raises- 10lbs 4 sets 6x
flat leg raises- 10lbs 5 sets 6x

Overall I felt it was a good workout, but I feel like my back workout is a little lacking. I should bring a reminder to add something to it when I go to the gym. My problem is i focus most of my workout on deads and rows. I should of added triangle rows this week and something else. I need to look around and see what would fit in with my workout.

[Jocableguy]

I do focus on the girls..... I mean the workouts. Honestly they are more eye candy than anything else there. I really don't know when to shut my big mouth either at the gym. That is my major problem at the gym I don't shut up. Like I will see someone doing something wrong and I make a comment out of habit I guess.

[Heisman]

Why in the blue hell did you use 20 sets for your biceps? The pros don't even use that much.

[Jocableguy]

Squats- 315-325-335-5x
Front Squats- 135-135-135-145-5x
Leg extentions (1 legged)- 6-7-8-5x
Leg Curls- 10-11-12- 5x
1 legged machine squats ( I figure that is the name of it)- 6-8-10- 5x

My back and abs were very sore from yesterdays workout which kind of hindered my workout. I feel I had a very good workout for my legs considering how sore I was.

Honestly I never really did that much for biceps, but lately I have been feeling very good with the workout. There are some other reasons, but I don't really feel like writing a long post.

[Jimineye]

Originally posted by Jocableguy
Squats- 315-325-335-5x
Front Squats- 135-135-135-145-5x
Leg extentions (1 legged)- 6-7-8-5x
Leg Curls- 10-11-12- 5x
1 legged machine squats ( I figure that is the name of it)- 6-8-10- 5x

My back and abs were very sore from yesterdays workout which kind of hindered my workout. I feel I had a very good workout for my legs considering how sore I was.

Honestly I never really did that much for biceps, but lately I have been feeling very good with the workout. There are some other reasons, but I don't really feel like writing a long post.

Good job, do you not train calves?

[scott_donald]

Originally posted by Jocableguy
Squats- 315-325-335-5x
Front Squats- 135-135-135-145-5x
Leg extentions (1 legged)- 6-7-8-5x
Leg Curls- 10-11-12- 5x
1 legged machine squats ( I figure that is the name of it)- 6-8-10- 5x

My back and abs were very sore from yesterdays workout which kind of hindered my workout. I feel I had a very good workout for my legs considering how sore I was.

Honestly I never really did that much for biceps, but lately I have been feeling very good with the workout. There are some other reasons, but I don't really feel like writing a long post.

thats alot of work forthe quads and not so much for the hammies...

[Jocableguy]

I go standing calf raises on some weights sorry I keep forgetting to put them down. I don't remember how much I did though.


Should I add good mornings for the hammies, or any other good exercises.

Friday
chest flat bb 295-305-5x-315-4x 225-18x
Flat DB 100-3sets12
incline- 225-235-245-5x
flies 50-3sets6x
crossover $ flies- 8-10-11-12x crossovers 14-4xs
did have chance for tries doing them tonight

[Heisman]

Originally posted by Jocableguy
I go standing calf raises on some weights sorry I keep forgetting to put them down. I don't remember how much I did though.


Should I add good mornings for the hammies, or any other good exercises.

Friday
chest flat bb 295-305-5x-315-4x 225-18x
Flat DB 100-3sets12
incline- 225-235-245-5x
flies 50-3sets6x
crossover $ flies- 8-10-11-12x crossovers 14-4xs
did have chance for tries doing them tonight

Add stiff legged deadlifts or glute ham raise for the hamstrings. In the process, get rid of the one legged machine squats or the one legged extensions.

Also, get rid of the two of the three non pressing movements for the chest.

[Jocableguy]

why get rid of the machines (I think these are the non-pressing) ? I mainly do them to close down the workout. lol I don't know why, but when I have to cut something from the workout I feel naked for some reason.

Glute ham raise what is that?
The stiff leg deads, honestly I would be afraid I would use bad form and hurt my back.

[Heisman]

Originally posted by Jocableguy
why get rid of the machines (I think these are the non-pressing) ? I mainly do them to close down the workout. lol I don't know why, but when I have to cut something from the workout I feel naked for some reason.

Glute ham raise what is that?
The stiff leg deads, honestly I would be afraid I would use bad form and hurt my back.

You don't need three types of flyes/crossovers in your routine.

Glut ham raise GHR is great for strength, as well as size. http://exrx.net/WeightExercises/Hamstrings/BBGluteHamRaise.html

However, you don't need the machine. You can have a partner hold down your legs or put your lower legs under something heavy and then just go down and up. You will probably have to push off with your hands for a while. You can even do them in your room with your lower legs under your bed. Try them and see if you like them.

[Jocableguy]

Chest
Incline BB-225-235-245-255-265-5x
Flat BB -225-13x-225-12x-255-5x-275-5x-265-5x
Flat DB-100-3sets10x
Incline DB-100-3sets-8x
Machine Press-14-16-18-6x

Shoulders
Machine Military press-12-13-14-6x
Military 135-6sets-8x
Front BB raises-3sets-5x with 5sec hold at top

triceps(skipped them friday figured what the hell)
1 hand overhead extentions-20-25-25-30-30-6x
2 hand overhead extentions-100-3sets-6x
Rope pulldowns-8-3sets6x
Triangle pulldowns-3sets6x

I wasn't feeling good during the workout. I had an extremely bad headach. I worked out anyway because I had a test at 330 and I feel like I can concentrate more after workout out. I do not feel as ansy I guess afterwords. So I go take the test and Damned be all it was so fn hard. I studied my ass off for this finance class test, and I definately blew it. I was so pissed and decided to workout again. Stupid on my part, but better for me than flipping out on someone.
What I did-I went with today routine.
Chest-Smith Press- 240-5x-310-5x-330- 4x-360-1x
Shoulders- Standing Military Press-185-195-205-5x
Triceps-CG bench- 225-235-245-5x
abd- leg raises and decline leg raises- 8 sets total-6 reps 10lbs

Well I got to study for my politics and m anagement class now.

[Heisman]

You shouldn't have gone back. It is very taxing on the CNS. One time won't kill you, so don't worry about it too much.

Next time, you should probably study more.

[Jocableguy]

I studied, but this was material never discussed in class or in the book. I looked through the chapters before. It sucks ass, but a friend of a friend who had him says that he helps out after the first test with a nice curve. Hopefully this semester gets better.

[Jimineye]

Good luck on your test. Working out helps me calm down and concentrate better as well afterwards.

[Jocableguy]

Thanks Jim.

I did a bit of legs before class. I felt it was very productive because I felt very stropng doing them. Next time I workout my legs I need to increase the squats.
Squats-315-325-335-350-5x
Front Squats- 135-155-185-195-205-5x

I think I am going to try and do leg and back twice a week from now on.

I played raquetball today unfortunatelly I lost both games by 2 points. Damn kid had a sick slice.

[Heisman]

Nice squats! 350x5 is excellent.

[Jocableguy]

Thanks heisman. I was happy when I got it without much difficulty. I i figure next workout I will start with 335-345-360

[Jocableguy]

I had to workout at home because of school and work tonight.
Back
Deadlifts- 215-265-285
-295(2set)-305(2set)-5x
BB row-215-215-215-225-225-5x
I do a row type deal with the leg extention I have for my bench. It feels effective so I do I, and also I do a little forearms with it after each set. I do knuckles celing and knuckles to the floor each set so the reps are spilt 6-6 and another 6 for forearms. added onto it.
100-125-135-145-12x

That is all I did because the weight seemed extremely heavy in my baesment for the Deads. I think it is because of the standard bar I use. That and I need some sleep for what seems like an extremely busy day tomorrow. Ill do some chest and biceps tomorrow hopefully if i get the chance.

[Heisman]

Nice job. Do olympic weights actually make it feel lighter to you?

[Jocableguy]

The difference seems to be hugh. Like when I did my deads at home a little over 300 felt very heavy. I did 375 4x with an olympic bar at the gym and the only reason I didn't do more was my grip failed. Same goes with my BB bench. I think it is because the standard bar bends so much when you use it. There Is also I figure an inch between my standard 50lb height and the olympic 45 high which could have affected the deads.

I think standard is much harder to do.

[Heisman]

Crap. Now I think I want to max out at my school on the olympic weights, but I'll stick to the standard. At least I'll know that if I did max out on the olympic weights, my numbers wouldn't drop at all.

[scott_donald]

Originally posted by Jocableguy
The difference seems to be hugh. Like when I did my deads at home a little over 300 felt very heavy. I did 375 4x with an olympic bar at the gym and the only reason I didn't do more was my grip failed. Same goes with my BB bench. I think it is because the standard bar bends so much when you use it. There Is also I figure an inch between my standard 50lb height and the olympic 45 high which could have affected the deads.

I think standard is much harder to do.

weight is weight...

[Jimineye]

Originally posted by Jocableguy
I had to workout at home because of school and work tonight.
Back
Deadlifts- 215-265-285
-295(2set)-305(2set)-5x
BB row-215-215-215-225-225-5x
I do a row type deal with the leg extention I have for my bench. It feels effective so I do I, and also I do a little forearms with it after each set. I do knuckles celing and knuckles to the floor each set so the reps are spilt 6-6 and another 6 for forearms. added onto it.
100-125-135-145-12x

That is all I did because the weight seemed extremely heavy in my baesment for the Deads. I think it is because of the standard bar I use. That and I need some sleep for what seems like an extremely busy day tomorrow. Ill do some chest and biceps tomorrow hopefully if i get the chance.

Those are some big numbers your're doing on the BB row good work. The standard vs olympic bar is probably a psychological thing. Especially since it's more plates on the standard for 305 and lesser plates on the olympic.

Keep up the good work.

[Jocableguy]

Thanks jimineye.
Scott you are most likely right.
Heisman go for it if you desire.

I have not had a chance to workout since thursday last week since i have been clearing out my basement to build an appartment there. Here is today's workout.

Chest
flat bb-285-295-315-5x
incline bb-225-235-245-255-5x
flat Db-100 3sets10x
cable cross&flies-8-10-12-12x cross-14-8x
flies-55-3sets-8x

Shoulders
clean&presses-185-195-205-5x
side lat raises-30-35-35-6x
presses-135-3sets-12
behind neck pulldowns-(want to increase rom there figure keep it light with it.)-2sets18x,15x
Rotator cuff lifts(sit on bench with elbow hanging off and lift the wieght to 90deg) -30lbs-3sets10x

[Heisman]

Don't do any behind the neck stuff. If you want to increase the range of motion then stretch.

The clean and presses look nice.

[Jocableguy]

Thanks Heisman. I agree with you I shouldn't do them either, but when I workout I have a tendency to get carried away. I am an ass. I kept the weight light though so it felt more like a stretch than anything else. I didn't go all the way down behind my neck too. I read somewhere doing light weights like that could be benefitial. I really shouldn't do it anyway... nevermind.


Well anyway I had the best leg workout ever today. I hit my new personal record on squats. I think it was because I had a very nice warmup with 1 legged machine squats. Next week I think I will go with 345-355-385
Squats-335-345-375(PR)-5x
Front Squats-185-185-195-195-5x
Leg extentions-10-12-12-8x
Leg curls-10-12-12-8x
Calf Raises-375-425-445-10x

I think I am going to change things up and workout biceps and triceps tomorrow because I am definately going to be sore. Hopefully I suck it up and just do back.

[Heisman]

Awesome job on the squats. You will be sore tomorrow.

Next time why don't you warm up and then start with 385 and see what happens.

Maybe you already said this but why don't you do stiff legged deadlifts with the legs?

[Jocableguy]

Starting with that I am skeptical. I prob could get it, but it will definately be different. I might try it.

I decided to do those ham curls you posted before, but I don't use weights with them yet. Also they feel kinda awkward. You think I should do stiff leg deads instead? I need to get the form for those bad boys down. Thanks man I am off to bed.

[Heisman]

As long as you warm up before the 385, you should be able to get it since you will be fresher then if you had already done two grueling sets. If you don't feel comfortable doing this, then don't do it.

Stiff legged deadlifts are one of the very best exercises for the hamstrings. You should probably use them, or at least give them a chance.

[scott_donald]

squats looking awesome...

[Jocableguy]

Ill prob give them a go. Ill check the web site you posted on here for proper form.

Thanks scott.

[Jocableguy]

I was a little sore from the squats, but I didn't want to risk hurting myself doing deads. My upper body is really sore. I think it was from grabbing the bar so hard doing squats. My abs are the so sore too, and they are still sore. So yesterday i did just bies and tries.

Biceps
Standing BB curl-135-3sets5x 75-85-21s
Dumbbell curl-50-3sets6x
hammer curl-40-3sets-6
Isolated 1 arm cable curls-3-4-5-6x

Triceps
cg bench-225-245-255-265-275(PR)-5x
One hand overhead extentions-25-30-35-40-6x
French Pressand cg presses(1/2 split)-115-125-135-135-12x
Triangle pull down-10-3sets5x
One arm pull downs-6-3sets-6x

[scott_donald]

thats alot of work for arms...

[Jocableguy]

I honestly do more things for arms, but it really isn't that much. The beginning is very hard and I ease out of the bicep and tricep workouts. I could do more weights for them, but I don't want to overwork them.

Today my back was a bit stiff from the way I slept last night so I had a long warm up, and kept the weights to what I knew I could do.

Deads-315-335-350-5x
BB row-225-235-235-5x
Triangle row-145-155-175-5x
Pulldowns-10-12-14-6x
Triangle Pulldowns-16-17-12-6x

I only did back today, and despite being stiff I felt very good after so I played--
Racquet Ball- I felt very good today. I was aable to run all over the court. Quite happy with the improvement, even though I lost. I hate losing. I need to join some sort of sporting league. Get me in shape for wrestling. I need to find maybe a football league.

[Heisman]

If you do less sets and more weight for the arms you will see better results.

Nice deadlifts.

[Jocableguy]

This has been one hell of a busy week. Three tests and two papers killed me. I worked out all the days and were quite good. I'll basically put a summary of the workouts today. I will hopefully have time next week to post the full workouts again.

Chest-I felt the best part of the workout came from doing db presses-floor presses- and pause presses at the end of my workout with 100s.

Shoulders- I killed myself this week with the olympic style clean and press for 4 sets into clean and presses for 3 sets.

Squats were quite good again this week. I did 370 5xs (I was going to go for the 385 at the begining of the workout but I was tired and slowly worked up).

Back- deads I went light this week 350 for 5x. I slept wrong and my back was stiff all day.

biceps- i decided to rep out 100lbs as many times as I could. I managed it 21xs at the end of the workout. Basically I did a 21 without doing a 21 lol.

Triceps- Crappy cg day. I did 265-5x and then someone took the weights off on me when I went to go to the bathroom. He refused to let me workin and finish with him. I came so close to throwing the bastard outta the gym, but I just did french press instead.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Heisman]

Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

[Jocableguy]

No I don't own the gym, but there is a cursity that sould be followed. I don't dick anyone over so I don't expect people to do it to me... I am friends with the people in charge so I could have gotten him kicked out if I wanted to, but I didn't want to bitch.

[Jimineye]

Originally posted by Heisman
Do you own the gym?

Your numbers arre great. 350 isn't light, no matter what you think.

Jesus, now I know how Heisman gets so many posts with this quintuple posts.

[Jimineye]

Originally posted by Jocableguy
This has been one hell of a busy week. Three tests and two papers killed me. I worked out all the days and were quite good. I'll basically put a summary of the workouts today. I will hopefully have time next week to post the full workouts again.

Chest-I felt the best part of the workout came from doing db presses-floor presses- and pause presses at the end of my workout with 100s.

Shoulders- I killed myself this week with the olympic style clean and press for 4 sets into clean and presses for 3 sets.

Squats were quite good again this week. I did 370 5xs (I was going to go for the 385 at the begining of the workout but I was tired and slowly worked up).

Back- deads I went light this week 350 for 5x. I slept wrong and my back was stiff all day.

biceps- i decided to rep out 100lbs as many times as I could. I managed it 21xs at the end of the workout. Basically I did a 21 without doing a 21 lol.

Triceps- Crappy cg day. I did 265-5x and then someone took the weights off on me when I went to go to the bathroom. He refused to let me workin and finish with him. I came so close to throwing the bastard outta the gym, but I just did french press instead.

I've been wondering where you have been. You've got some impressive lifts goign for you.

Looking forward to seeing next work out journal from you.

21 reps at 100lbs :eek:

[Jocableguy]

Yeah he is a damned post whore....lol

Thanks man I have been really busy lately. Especially because it has been really nice outside lately. I read your journal, but I really didn't know what to post because if I was going to say something it had already been said. No need to repeat the same thing over and over.. I thnk that is what bump is for. Not sure exactly.

[Heisman]

HOLY ****. I just realized that I posted 14 times in a row. I thought you guys were mad because I posted too much until I srolled upward LOL.

I'm sure neither of you mind. I'd delete the posts, but I don't know how. :D

[Jocableguy]

Yeah I really don't care. Only about three people check this journal incuding me lol. More people would come look at it, but I usually have nothing to write in their journals. I bet you posted that many times because the comp was loading and you kept clicking submit. Your journal has become massive heisman.

[Heisman]

Originally posted by Jocableguy
Yeah I really don't care. Only about three people check this journal incuding me lol. More people would come look at it, but I usually have nothing to write in their journals. I bet you posted that many times because the comp was loading and you kept clicking submit. Your journal has become massive heisman.

That was probably why. I'm not complaining LOL. A massive journal for what will someday be a massive man.

[Jocableguy]

You will get there, but try to not look like an ass. I was at the bar two weeks ago and this hugh guy comes along the bar and he was just so damned ugly and like disfigured. I felt bad because we abused him the whole night. His name became grape ape for the night. Thank god he had a sense of humor otherwise he would have crushed us like a grape.

[Heisman]

He he. I'm never mean to people. Unless they deserve it. But I make it a point to never start anything.

[scott_donald]

i am still watching...

[Jocableguy]

I never start anything too..But I come off like an assh0le so I guess I deserve it. Your still the man scott. I have made new goals of getting my cg and incline near yours. Tear.. Tear.... You are my inspiration.

Chest- Very good day. Worked my ass off.

Chest-Flat BB-295-315-5-325-3-4with spot- 365-negative
incline ""-245-255-265-5x
Decline-285-285-5x-300-6x
Flat Pause presses-100-10x-3sets
Flat Floor presses-100-10x-3sets
Flat FLies-55-6x-3sets
Shoulders
Olympic Presses (damn these are hard to do)- 165-185-185-5x
Clean Presses-185-205-5x---165-2sets-8x
Db Military-90-95-5x-100-4 times 5 with spot. I wanted that fifth one badly, but I had no chance at all on it, my arms went back down.
Side lat raises into a leaning side press (5/5 split for 3 sets) each arm. (unilateral)

Shrugs-285-305-315-5x (Scott or heisman what are power shrugs?)

[Jimineye]

Originally posted by Jocableguy
I never start anything too..But I come off like an assh0le so I guess I deserve it. Your still the man scott. I have made new goals of getting my cg and incline near yours. Tear.. Tear.... You are my inspiration.

Chest- Very good day. Worked my ass off.

Chest-Flat BB-295-315-5-325-3-4with spot- 365-negative
incline ""-245-255-265-5x
Decline-285-285-5x-300-6x
Flat Pause presses-100-10x-3sets
Flat Floor presses-100-10x-3sets
Flat FLies-55-6x-3sets
Shoulders
Olympic Presses (damn these are hard to do)- 165-185-185-5x
Clean Presses-185-205-5x---165-2sets-8x
Db Military-90-95-5x-100-4 times 5 with spot. I wanted that fifth one badly, but I had no chance at all on it, my arms went back down.
Side lat raises into a leaning side press (5/5 split for 3 sets) each arm. (unilateral)

Shrugs-285-305-315-5x (Scott or heisman what are power shrugs?)

Good work today! How do you feel your chest is responding to the Pause reps?

[Jocableguy]

I had a really nice burn from doing them. It was alot more than just doing them regularly.

[Jocableguy]

I was sore yesterday from monday's workout, but figured I would take the day after off.

Back-Deads-345-365-5x 385-3x I lost it after 3 and could not get another good grip on the bar at all
BB row-225-235-245-5x
Smith BB row knuckles to ceiling-185-205-225-5x
Row machine 18-3sets8

Biceps-Db curls-60-60-55-55-5x
BB curls-115-125-5x-135-4x(5 with spot)-115-115-5x


I didn't feel like workout out because I was so sore from monday. My upper body was completely shot from doing the olympic press. I think the change in workouts every week hurts the bicep workout. They are prob getting stronger, so I guess the numbers don't matter.

[Heisman]

What do you mean by olympic press?

[Jocableguy]

the clean- press-down to knees-clean-press-down to knees......

[Heisman]

Originally posted by Jocableguy
the clean- press-down to knees-clean-press-down to knees......

Ah. So you mean a hang clean and press?

[Jocableguy]

Most likely. My former wrestling coach used to call em olympic presses.

[Jimineye]

Originally posted by Jocableguy
I was sore yesterday from monday's workout, but figured I would take the day after off.

Back-Deads-345-365-5x 385-3x I lost it after 3 and could not get another good grip on the bar at all
BB row-225-235-245-5x
Smith BB row knuckles to ceiling-185-205-225-5x
Row machine 18-3sets8

Biceps-Db curls-60-60-55-55-5x
BB curls-115-125-5x-135-4x(5 with spot)-115-115-5x


I didn't feel like workout out because I was so sore from monday. My upper body was completely shot from doing the olympic press. I think the change in workouts every week hurts the bicep workout. They are prob getting stronger, so I guess the numbers don't matter.

Looking strong as always. Keep up the good work bro. It's good to take a day off every now and let your muscles recover.

[Jocableguy]

First off, today was one hell of a leg and ab day. Thanks Jim, I took wen off because of the hard deads and I take sat sun off. I picked up my crappy 2 week pay check today, and decided to also get some flaxseed oil and fish oil. I read a good article on omega-3 fats and decided why not include them. So I currently take creatine, gludamine, fish, flax, magnesium and soon maybe swole v2.

Squats-(I WENT ALL OUT TODAY)
405-3x 385-5x 365-6x
Front squat-135-10x-155-8x-185-185-5x
Stiff deads-135-155-185-235-255-265-275 (this was a feel workout to what I can do for it. I had someone watch my form so it was good for all reps. My only problem is tomorrow I won't be able to move)
Leg extentions-10-8x-6x
Machine leg curls-10-8x-6x

Abs- legs raises-3sets-10x
Sit ups on decline-10x-45lbs-8x-70-6x(took 25 off and did 6 more with 45)

I will do calf raises tomorrow. I am shot, off to class till 10.

[Heisman]

Very nice squats.

Could you provide the link to the article on the omega 3s?

[Jocableguy]

It was an article in a magazine. I will tell you when I hit up work again, but for now I will do a quick search and find something on it.

[Jocableguy]

American Heart- http://www.americanheart.org/presenter.jhtml?identifier=4632

http://www.healthandage.com/html/res/com/ConsSupplements/Omega3FattyAcidscs.html Another site, has some side effects looking for a page with more side effects listed

http://ourworld.compuserve.com/homepages/suthercon/omega3.htm

these sites basically say what was in the article.

[Jimineye]

Good job with squats!

How is the glutamine working for you? I've read a lot of mixed reviews about it, and I don't want to go plop down $70 for a little tub, to see the results.

[Jocableguy]

I am not really sure if it is working or not. All I can tell you is I am feeling gret, and ready to get back down to wrestling shape. The gludamine is not that expansive too. I paid like 25 for mine Prolab powder 300+100grams free. I also wanna get the head strap to workout my neck. Anyway, I feel good which is alot better than what I felt before. Working out hard, eating good food and proper amounts, and proper supplementation can do wonders. I have found it never hurts to try something once. If it works for you great, if it doesn't sell it to someone, hehe and then buy something else.

[Jimineye]

Originally posted by Jocableguy
I am not really sure if it is working or not. All I can tell you is I am feeling gret, and ready to get back down to wrestling shape. The gludamine is not that expansive too. I paid like 25 for mine Prolab powder 300+100grams free. I also wanna get the head strap to workout my neck. Anyway, I feel good which is alot better than what I felt before. Working out hard, eating good food and proper amounts, and proper supplementation can do wonders. I have found it never hurts to try something once. If it works for you great, if it doesn't sell it to someone, hehe and then buy something else.

Yeah, I may have to give it a try when I'm cutting. I don't know if there is really a purpose for me to use it now while bulking though.

The neck thing would be awesome to have. Not too many people really work their neck.

[Jocableguy]

Yeah, the neck is very difficult to workout. There are some excercises you can do without the head thing, but it makes it so much easier.

[Heisman]

Be careful when you work your neck. If you overtrain or get really sore then it is going to be hard to turn your head.

[Jocableguy]

I felt sore today from legs and especially my abs. I tried working out, but just couldn't do it today. I wound up playing some basketball.

[Heisman]

Originally posted by Jocableguy
I felt sore today from legs and especially my abs. I tried working out, but just couldn't do it today. I wound up playing some basketball.

Don't worry about it bro. An extra day of rest never hurt anybody.

[Jimineye]

Originally posted by Jocableguy
I felt sore today from legs and especially my abs. I tried working out, but just couldn't do it today. I wound up playing some basketball.

Good way to take a break from lifting. Basketball is fun and is good cardio, win-win situation. :D

[Jocableguy]

Give me a ball and I will chase it for hours. I need to play more. I am getting my shot back, and need to improve on my mobility. I will definately be able to play with spring break here. Looking foward to it greatly.

[Jimineye]

Originally posted by Jocableguy
Give me a ball and I will chase it for hours. I need to play more. I am getting my shot back, and need to improve on my mobility. I will definately be able to play with spring break here. Looking foward to it greatly.

Yeah I need to work on my set shots more too. How are your jump shots?

[Heisman]

Originally posted by Jimineye
Yeah I need to work on my set shots more too. How are your jump shots?

Why do you want a good set shot? You only need a set shot for free throws.

[Jocableguy]

I have a good jump shot, and I am better at fading away. Set shots are used from anytime you have to get control and shoot the ball. This come to play most importantly when someone dishes the ball out to you and shoot a three wide open.

[Jocableguy]

I forgot to put my tricep workout down here. I didn't want to overwork myself so I kept the workout quick.

Triceps

CG-225-245-265-6x-275-275-285-5x (Another good cg day)
Rope pulldowns-8-3sets-15
Single arm pulldown-6-3sets-10
Overhead extentions-30-3sets-8

[Jimineye]

Originally posted by Jocableguy
I forgot to put my tricep workout down here. I didn't want to overwork myself so I kept the workout quick.

Triceps

CG-225-245-265-6x-275-275-285-5x (Another good cg day)
Rope pulldowns-8-3sets-15
Single arm pulldown-6-3sets-10
Overhead extentions-30-3sets-8

Dont' really know what to say today, so Good Job!!

Have you still been playing b-ball?

[Jocableguy]

Thanks Jim. Yeah I have been playing. I played after I worked out today for I dont know how long. I think 3 hours. It sucked because I was on a team of ball hogs. I was able to sprint down the court very well though.

Chest
Flat BB-295-305-315-5x (315 was easy so I figured let's see what I can do today) 345-365-375-1x (all felt easy. I think I may max out again in a couple weeks).
Incline BB-225-235-245-6x-255-5x-275-5x
Decline-295-5x-285-4x-225-15x (i went down I started to get tired).
Crossovers08-3sets-6

Hang clean press-135-155-165-175-185-5x
Clean press-185-195-205 (205 was easy first three and God helped me out with the last 2. They were so hard)
Machine Press-15-3sets-10x (i didn't feel like doing dbs today for either. It was a hard workout.) My cleans are getting alot better form.

I think I am going to do a comparison from when I first started posting my workout on here.

Edit: I did shrugs too- 245-295-315-335-345

[Jocableguy]

Started posting 4/5
Some of these workouts are what I know I and do now.
I'll put a little * on those
Last sets 5x
Chest
BB bench- 295 315
Db bench- 100 100(Includes pause and floor press)
Incline BB- 225 255(or 265 depends on day)
Decline BB-275(I think) 300
Db Flies-50 60
Cross overs & flies-12 14
Decline flies-35 45*
Shoulders
Hang clean press-(just started doing these last week) 185
Clean press-195 205*(I can def do more, but change in routine. For the better though)
Db press-90 100
Rotator Cuff-25 35
Neck
Shrugs-285 345
Abs
Leg raises- 0 10
Decline sit ups-35 70
Back
Dead lifts-350 375
BB rows (knuckles down)-225 245
BB row-(up) 155 175
Biceps-
BB curls-135 145(I did 155, but was a good day. I can do it if I just work bies)
Db curls-50 60*(I could do 65, but my body is not ready yet)
Ez-bar-115 135*
Db hammer-40 45
Triceps-
Close grip-235 275
1 arm overhead extention-35 45
French press- 125 *145*(I can't find a recent one. I haven't done these in a little while, but I believe I can get It)
Legs
Squats-315 385
Front squat-155 195


I don' t think I did a good job documening all my workout. I need to date them. This is basically the change I figure a little over a month.

Grand total change- 520
I prob calculated wrong
I didn't include everything I do. I think I did quite well. Looking at the journal things would pop up and then go back down. I think things are going steady right now. I think I will do another comparison the week of my birthday I will prob edit this as the week goes by. MAY 3-----Vegas HERE I COME

[Jimineye]

Originally posted by Jocableguy
Started posting 4/5
Some of these workouts are what I know I and do now.
I'll put a little * on those
Last sets 5x
Chest
BB bench- 295 315
Db bench- 100 100(Includes pause and floor press)
Incline BB- 225 255(or 265 depends on day)
Decline BB-275(I think) 300
Db Flies-50 60
Cross overs & flies-12 14
Decline flies-35 45*
Shoulders
Hang clean press-(just started doing these last week) 185
Clean press-195 205*(I can def do more, but change in routine. For the better though)
Db press-90 100
Rotator Cuff-25 35
Neck
Shrugs-285 345
Abs
Leg raises- 0 10
Decline sit ups-35 70
Back
Dead lifts-350 375
BB rows (knuckles down)-225 245
BB row-(up) 155 175
Biceps-
BB curls-135 145(I did 155, but was a good day. I can do it if I just work bies)
Db curls-50 60*(I could do 65, but my body is not ready yet)
Ez-bar-115 135*
Db hammer-40 45
Triceps-
Close grip-235 275
1 arm overhead extention-35 45
French press- 125 *145*(I can't find a recent one. I haven't done these in a little while, but I believe I can get It)
Legs
Squats-315 385
Front squat-155 195


I don' t think I did a good job documening all my workout. I need to date them. This is basically the change I figure a little over a month.

Grand total change- 520
I prob calculated wrong
I didn't include everything I do. I think I did quite well. Looking at the journal things would pop up and then go back down. I think things are going steady right now. I think I will do another comparison the week of my birthday I will prob edit this as the week goes by. MAY 3-----Vegas HERE I COME


WOW!! I knew you made progress but I didn't know that much. Good work man, those are some nice gains you have gotten there. I hope to get to where you're at someday. Once again very impressive job.

[OUMoneyMan]

Have to admit I haven't read this entire thread, but the workouts described in the first 20 posts show me that you train WAY too much. For example:

Friday (gym)
Chest flat barbell- 275-5, 285-5, 295-5, 305-5
Incline Barbell- 205-5, 215-5, 225-5, 235-5, 245-5, 255-4 (a personal record even though my workout was shot after doing so many incline presses)
Dumbbell press flat 100 three sets 6
flies and crossovers 3 sets setting 8 ten times
Triceps:
Close grip: 205 three sets of 5 and 135-10x
One handed tricep extention 30 2 sets of 10
rope pull down setting 8 and single hand pull downs setting 6 i did 3 sets 16 (8 each)
Rope extentions three sets of 12

I count 19 sets for chest and 2 for triceps. For chest you never go above 5 on your compound movements. I can't believe you an even lift the bar by the time you get done. Cut back to 3 or 4 working sets at the most per exercise, do barbell OR dumbbell press but not both and watch your strength skyrocket.

I think you'll be happy with the results when you give maximal effort on fewer sets.

[scott_donald]

seems to me you just had a completely awesome day...

well done very impressed...

[Jocableguy]

I am trying to cut back the on the sets. It is mostly habit the way I workout though. Like I feel if I don't do something I need to do it, and then I do it. I think I have become sort of compulsive when I workout. I am definately trying to cut back a bit though. Moving dbs to one day and bbs to the other. Little things here and there. Basically, it all started back when I first started workout. I needed to be stronger than my older brother so I started working out. I thought the only way to get stronger was to lift more. Then high school came and wrestling. It leveled me out, but then college wrestling came and everything had to be over the top. I got hurt and then I decided everything had to be over the top to get back in shape and wrestle again. I am leveling off again, mostly due to the journal. Thanks

[Jimineye]

Originally posted by Jocableguy
I am trying to cut back the on the sets. It is mostly habit the way I workout though. Like I feel if I don't do something I need to do it, and then I do it. I think I have become sort of compulsive when I workout. I am definately trying to cut back a bit though. Moving dbs to one day and bbs to the other. Little things here and there. Basically, it all started back when I first started workout. I needed to be stronger than my older brother so I started working out. I thought the only way to get stronger was to lift more. Then high school came and wrestling. It leveled me out, but then college wrestling came and everything had to be over the top. I got hurt and then I decided everything had to be over the top to get back in shape and wrestle again. I am leveling off again, mostly due to the journal. Thanks


You seem to be making great gains. Sets do seem a bit high but if it's working for you I would continue on doing that. Are you stronger than your brother now? :D

[Jocableguy]

I'll most likely do the high sets on the days i feel good. Yeah basically I can now do double of everything he can do.

Today my legs were sore. It was most likely from the cleans and all the running. I did my best to workout, and did back.

Deads-315-8x-365-2sets-5x
Rows-225-235-245-255-5x
Overhand rows-135-145-155-165-5x

I couldn't do anymore today. Yesterday's workout+work killed me today. I also shot around for a half hour until the gym closed. It was more to get a bit of cardio in, and get my legs loosened up.

[Heisman]

AWESOME job on squats. Great gains on everything else as well.

[Jocableguy]

Thanks man. Squats were my worst workout.


On a side note:
I brought a am/fm radio today so I could listen to the yankees while working and working out. While playing with it now I just put on the adjustable arm strap (It is one of those you put on your arm so you can workout) and the freaking thing doesn't fit. The damned thing barely fits on my forearm. I really need to loose some damned weight. This is just fuking horrible.

[Jocableguy]

http://www.madblast.com/funflash/swf/map_test.swf
map_test.swf (application/x-shockwave-flash Object)

[Jimineye]

Good work, your lifts always impress me.

[Jocableguy]

It has been a long time since I posted on here, and damned alot could happen. I took some time off from lifting to give my body a break. It was only a week though, and everything else I did I can barely remember. I'll put down some parts of the workouts down and somethings i shouldn't have done in my free time after.
Mon4/20 & Tues 4/21
Flat bench-295-5x-315-two sets 3-360-1
(After I Set hands very wide because I needed to work on form because it felt way off 225-18 245-10 275-5)
Squats-345-365-385-5x
Hang clean press-135-21x
Clean press-185-195-205-5-135-10
SLDL-225-10 245-8 255-8 275-6
Calf raises (Used bar in squat rack very hard to do, but felt very good so will do instead of smith from now on) 315-15x 3 sets
Db curls-70-5x (one of the days I went to gym before time off new pr)


I decided to take a little time off from working out to let my body heal up a bit, and I don't think I gave it any shot to. I feel completely burnt from all the time i spent in the sun playing different sports. Damned sunburn on my f)cking cheeks. Party was the second thing that killed me. On the brightest note of all though I met up with one of the guys I wrestled with my freshman year in college. He is going to give me a call, and let me know if there is anyone I can wrestle with tomorrow. Sweet $hit. I miss wrestling so damned much. Looks like I will be getting back into it if I have any say. I apparently still have three years of eligiblity to wrestle in college. Very cool. Hopefully this can be a productive summer.

[Jimineye]

Good work man! Hopefully you will be able to wrestle next year.

[Jocableguy]

Friday's workout
Back
Deads-210-300-350-370-390-5x-440-1x
Rows-210-230-240-250-250-5x
Overhand Rows-120-3sets-8x

Biceps- I decided to try something new. I decided to go high with dumbbells and low with barbell. Decreasing and increasing each after each set. So the workout looked like DB, BB, DB, BB, Db, BB....... all 5x
65-95-65-105-60-115-60-125-55-125-55-135-45

I am still sore from the back workout, and for the first time ever my biceps are actually sore. Very good workout. I am looking forward to working out tomorrow.

I also changed up my diet, as it was not really working for me. Now I decided a very large meal in the beginning of the day, and two maybe three more little meals during the day eating only when I am hungry. I am not going to eat when I am not hungry anymore basically.

[Jimineye]

Nice job, that workout looks intense. 440x1 That's insane!

[Jocableguy]

thanks jim

[invast]

nice workout, how did the bicep workout feel?

[Jocableguy]

The bicep workout was very good. It was a good change for me. I can tell it was good from the soreness I have, I hit the muscle up hard and differently.

[scott_donald]

awesome rowing you certainly have a strong back....

[Jocableguy]

Thanks Scott a couple years of severe back spasms help out a bit. lol Thank God I feel great right now. I am lovin life right now. Anyway today was a great chest and shoulder workout today. Basically everything hinted for me to increase the weight, but decided not to.

Chest
Flat bench-225-8-295-205-315-5x
This felt good, but wasn't sure about increasing the weight so I decided to try out something I read. It is for your last set do your current max 6sets1x with thirty second intervals. So i gave it a whirle, and all I have to say was ****. This was insane. I went to 365-1x stuggled and dropped to 355 spot-345-spot-335-spot-325-1-315-1 and I will be so damned sore tomorrow it is not even going to be funny.
Incline-225-235-245-255-5x-I could have gone to 265, but didn't want to over do it (Right now it looks like it was to late for overdoing it. lol)
Crossovers-12-3sets-5
Cable fly-3sets-8

Shoulders- This is where the fun really started and ended for me.

Hang clean presses-135-145-155-165-175-5x I was so dead after these I should have called it quits.
Clean press-175--205 (at this point i could barely clean it)-5x 1352sets10x
Machine press-15-3ets-5x

Traps
Shrugs-255-3sets-10x (neck was sore from sleeping on couch.

Unfortunately I said screw doing dumbbells for chest and rotator cuff workouts again. I think I will make a day this week to do some crazy ****. I believe 175 on hcp is a new pr for me too. Some time off helped me out a bit. I am getting back into things, and might be able to increase the weights soon. On a side not also I think I have noticed a sad fact, My shoulders are larger than my arms. I think I should post a pic, but I don't really want anyone really seein my tubby ass on here.

[scott_donald]

lost count but how many sets total was that... i love days like that when yu feel so good...

[Jimineye]

Originally posted by scott_donald
lost count but how many sets total was that... i love days like that when yu feel so good...


Lol same :D Post a pic :D

[Jocableguy]

I think I will post a pick soon. Yeah that was a crazy day. I really don't remember how many sets I did. Yesterday was a good day too.
Legs
Squats-315-355-375-395-5x
sldl-275-3sets-5x

Triceps-
cgbp-225-235-245-265-275-5x
French Press- 115-125-135-145-5
Triangle pull down-8-3sets-5
one arm at this point i could only do 1 set og 6-5x

I was a little sick yesterday, and it hit me full swing today. Hopefully this crap passes. Hopefully it doesnt bother me tomorrow.

[Jimineye]

Get better soon man! When you put Triceps was that CGBP?

[Jocableguy]

Yeah sorry about that. I will edit it.

[Jocableguy]

I am still sore (legs and tirceps) and sick as hell. I feel so week. I spent all my energy for the day working out. There is not chance I will be able to stay awake in accounting.

Chest
Flat bb-255-265-275-295-315-5x
Incline bb-245-255-275-5x

A game of 4 on 4 half court basketball. I am shot man.

[Jimineye]

Good job on doing a workout while sick. Why don't you take a couple days off from lifting and allow your body to recuperate and come back to the gym with a vengeance. You've been hitting the gym hard lately and you deserve a break.

[Heisman]

Good workouts bro. I hope all your health issues get sorted out.

I will get 400 before you get 500. Want to race to 600? :D

[Jocableguy]

Back-pulldowns wide grip-14-15-15-5x
Reverse close grip pulldowns 15-15-16-5x
Triangle pulldowns-163sets-5x
Resistance 1 arm rows-12-3sets-6x

I felt like crap again and avoided deadlifts. I felt stronger then yesterday, and that is a good sign.

Thanks heisman. Hey man if you want I'll race ya, but 600 is a long time away. I maxed at 455 a long time ago. I wonder what I can do now? I think maybe a week after I get better I will max on deads. I think I should tape that one lol.

[Jimineye]

Originally posted by Jocableguy
Back-pulldowns wide grip-14-15-15-5x
Reverse close grip pulldowns 15-15-16-5x
Triangle pulldowns-163sets-5x
Resistance 1 arm rows-12-3sets-6x

I felt like crap again and avoided deadlifts. I felt stronger then yesterday, and that is a good sign.

Thanks heisman. Hey man if you want I'll race ya, but 600 is a long time away. I maxed at 455 a long time ago. I wonder what I can do now? I think maybe a week after I get better I will max on deads. I think I should tape that one lol.


Good job man, glad to hear you're getting better. Definetely tape it :D

[Heisman]

Tape the deadlift if you can.

I figure that 600 is 3-4 years away for me, as long as I avoid injury.

[Jocableguy]

I will most likely buy a video camera for my birthday so I can do it. Which reminds me how screwed over I am with my diet. I haven't really had much alcohol for a long time, but I am screwed right now. My excuse so far is that it is my birthday moday, but shiat. I was only thinking 1 or maybe two nights of going out and one of drinking. Friday and tonight have become rediculous. First off friday we went to a party and I drank as quickly and as much as I could before the beer could run out. I wound up drinking 8 beers and 3 mikes lemonades (all they had left) and went home and drank a couple glasses of wine before I fell asleep. Now tonight (DURING WORK MIND YOU) I wound up taking a 2 and a half hour break to hit up the liquer store and bar down the street. I wound up drinking a bottle of vodka before getting back to work. All my friends and I are going out to a bar we all can get into, and then maybe the strip club if we decide not to do it monday. Monday is either strip club or just going ape **** with those who are 21 and go to the Village. Which is cool because last time I went to the Village I actually picked a some model chick. Very cool because I an ugly bastard. Actually, I guess I am pretty among lepers. This has been a crazy week. Also top drinks of the weekend so far are:
1) Viking Vijorge Vodka
2/3)Absolute/Zyr
4) Scotch double on the rocks
5) Some white lable gin
6) George Killian's Irish Red
7/8) Rolling Rock/Budwiser
9)SoCo
10)White Zinphindel & an Australian wine I don't know the name of, but Australia has some good red wines. Very tasty.

[Jocableguy]

DAMN I WAS DRUNK THIS WEEKEND. Anyway anything that happened past couple days has become unspeakable unless I come down with something..... Anyway I felt tired again today so I stayed light.
Chest
DB flat-100 5 sets 15x 1 set 12
incline bb-225-3sets6-235-1set5

Shoulders
Db sitting military100-3sets-5
BB standing military 185-4sets-6 (did this nice and slow and last set only did 5)

Raquetball for an hour. I am going to bed. I need to do deads tomorrow and will most likely do squats too.

[scott_donald]

still a good workout.... i was a way fort he weekend and the other 16 members of the rugby tour drank permanently apart from when we were playing so guess they know how u feel...

[Jocableguy]

Hey man just read your forum to catch up, why don't you drink? If not only just a little bit to chill out? I over did it this weekend no doubt about it. Sunday was the worst night though. I have drank alot before, but it wound up I drank so much I don't know how the frekin hell I wound up partying with strippers till 430 in the morning. Fucin pictures why do my friends have to flash **** around. I should jump in a giant vat of a sanitizer, and then go get checked out at the doctor. They were so damned hot though.....it was worth it. BEST part of the night is that I got all the numbers so when my friend's party comes up soon I know who to call.

[scott_donald]

never have drunk... dunno... scotland is a far get drunk place than america.... what u would call an alcoholic over there is an average person here on a night out...

not good... i think you should be safer but aslong as you enjoyed yourself thats all that matters....

[Jocableguy]

Hey everyone. Sorry I have not kept up with everyone's journals, but I have been really busy with finals for school comming up. It is either workout, or post right now. I decided the prior of the two, and am doing it alot. (Finals stress me out alot so I hit up the weights.) I'll try to be posting more, but I doubt it right now. It a week and a half or two weeks I plan on putting up some pictures of myself as a before the summer fatass pics and some pictures of me lifting. Hopefully, I can get some time to chill out soon.

[Jimineye]

No problem I've been slacking in the journals too. Study hard and forget about the forum. Good luck on tests. :D

[Jocableguy]

It has been a long time since I posted in the journal, but I have been busy. I have hit all new personal records now on basically everything. Well for today's workout:

Chest
Flat BB-325-335-345-5x-405-1x-375-1x
Incline BB-245-255-265-6x-275-5x (275 was kinda easy but didn't wanna push it by going 285)
Db fly-60 3 sets 5
cable cross and cable fly-3 sets 5/5
Shoulders
standing military press BB-185-3sets8 -3 sets 5 (didn't goo heavy to keep good form)
Sitting military Db press0100-3sets5

Some other things I have done recently
Deadlift-415-5x
BB row- 265-5x
Db bicep curl 70
cgbp-245-15x 3sets 245-12x 2sets


I have not done legs in 3 weeks now because I hurt my knee playing basketball which really sucks, but I have been hitting the weights really hard.

On a side note a video camera for father's day is comming in so I will have something to tape the lifts, Which is cool so you guys can see I am not bsing you.

[scott_donald]

awesome flat benching... very impressed... very impressed... but imagine not updating us when you have been doin so well...

[theq]

hey that is some very impressive weight, have you any pics of yourself ?

[Jocableguy]

Yeah sorry about not updating man. I have been extremely busy. I will start updating with regularity soon again.

Nope no pics on here as of yet.

[Jocableguy]

I went all out after class today.

Chest
Flat BB Bench- 225-295-325-345-355-5x-400-1
Incline BB bench-245-255-265-275-5-300-2
db fly flat-55-3sets-8
crossover-6-6-7-15x

shoulders
sitting bb press-135-2sets-20
sitting smith press-195-205-215-225-235-5x

Back
deadlifts-315-345-365-5x-385-2 sets 3 (lost grip)-405-3
bb row-225-245-255-255-5x
pulldowns-2 sets 150-10

legs (my knee is still messed up so I couldn't do regular squats. i tried 225 and as good as me knee has been feeling I decided to postpone squats)
hack squat-150-3sets-20
1leg hack squats-i basically kept alternating each leg after 5 reps for as long as I could at settting 5

Triceps
triceps puldown single arm- 7 sets 8

Biceps
bicep curls single arm machine-4 sets 6
overhead bicep curls-3 sets- 6

[scott_donald]

awesome flat benching... very impressed...

[Jocableguy]

On tuesday I did another complete body workout, but I went light on everything and went with 10 reps.

Today was the day that I am completely estatic about. One of the big guys who I used to workout with was at the gym and I tried doing smith squats, but really couldn't even warmup with stiffness in my left knee.( it has been hurt for awhile). Well here is the workout.

Legs
Leg extention 2 legs-10 2sets 8 reps
1 legged leg extention- 4 10x each legs setting 6 numerous times.
Smith squats-195-245-285-305-335-355-375-425-445-465 5x

sldl- 225-245-275-285-5x

I know the smith machine helps alot, but i got 5 plates on each side with it, and the only reason i stopped going heavier was because i had to do sldl and go to work. I am quite happy with today's workout.

[theq]

that is some serious weight man, u are so strong. how long u been training for??

[scott_donald]

great lifting there... but shame it was on the smith machine... glad to see the knee is getting better...

[Jocableguy]

Thanks scott... Yeah it sucks it was on the smith bar, but hey it was heavy and me knee didn't give out so i am a happy camper.


Theq i am 21 and have been lifting since i was 12. Serious lifting when i joined wrestling at 14 and in college till that freshman year when i broke my neck. I believe I was 18 when it happened so 18-20 and just started lifting heavy again this year so I it is now 7 or 8 years. That 2 year break killed me, but i think i am getting over it.

[Jocableguy]

I have had a good couple of days so far minus school. I have a new pr on dumbbell bp flat now.

6/13
Chest (I worked out at the new york sports club)
flat dumbbell bench press- 105-115-125-135-140-145-150-6x
incline bb bench- 225-245-275-275-6x
fly machine-110-120-130-130-5x
push down fly machine-90 3sets-5x
reverse fly machine-120-3sets-5x

triceps
rope pulldowns-i did the rack 3 sets i think it was 160 12xs
rope extentions rack 3sets 10x
one arm overhand and underhand pulldowns-90 3sets-12 (6/6)
French press machine- 100-3sets-8
cgbp-135 3sets 10

biceps
short bar curls-45- 65- 85- 105- 125-5x
ez-bar curls-55 3sets 5
db curls- 25 3sets 8
hammer bar curls- 65-3sets 6
hammer curl machine- 75 3sets 5
long bar curls 3 sets 21 complete reps.

6/14
After the crazy workout on sunday I was sore, but figrued what the hell.

Deadlifts 225-315--335- 365 5x -405- 3x
bb row-225 3sets 5
pulldowns- setting 8 2 sets alternating front and back 20 and 1 set front 30

A decent back workout consideriing how sore I am. My forearms are what really killed today's workout.

[scott_donald]

you have had a couple of great days and as usual great strength...

6/13 workout must have taken ages...